Comparing Nutrients in 7 ounces Medium Rye flour VS Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Medium Rye flour	12%	4%	84%
Rice Flour	7%	4%	89%

Macro Nutrients

	Medium Rye flour	Rice Flour	Recommended Dietary Allowance
Energy	24% 693kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	8.3% 0.13g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	122% 159g	130g per day for Men 19-50 years
Sugars	3% 2.2g	0.33% 0.24g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.33% 0.24g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	61.6% 23.4g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Medium Rye flour	Rice Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.5% 0.57mg	23% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.43mg	32% 5.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	32.5% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	66.6% 0.87mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	2% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.84mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.76% 11.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medium Rye flour	Rice Flour	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	28.7% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	63% 5.04mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	208% 4.8mg	104% 2.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	201% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	63.8% 447mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	22% 742mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.59% 21.8g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Medium Rye flour VS Rice Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Medium Rye flour versus 7 oz of Rice Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Medium Rye flour vs Rice Flour:

• 7 ounces of Medium Rye flour have 2.1 times more Vitamin B1, 5.4 times more Vitamin B2, 8.5 times more Vitamin B9, 13 times more Vitamin E and more Vitamin K than Rice Flour.
• While 7 oz of Unenriched White Rice Flour contain 1.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.6 times more Vitamin B6 than Medium Rye flour.
• 7 ounces of Rice Flour have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin E and Vitamin K
• Both Medium Rye flour as well as Unenriched White Rice Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Medium Rye flour vs Rice Flour:

• 7 ounces of Medium Rye flour have 2.4 times more Calcium, 2.5 times more Copper, 7.3 times more Iron, 1.8 times more Magnesium, 2 times more Manganese, 2.3 times more Phosphorus, 4.9 times more Potassium and 2.7 times more Zinc than Rice Flour.
• Both Medium Rye flour and Rice Flour contain similar levels of Selenium per seven ounces.
• 7 ounces of Rice Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Medium Rye flour have 1.5 times more Omega 3, 1.9 times more Omega 6, 4.9 times more Fiber and 1.8 times more Protein than Rice Flour.
• Both Medium Rye flour and Rice Flour offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Rice Flour provide inadequate amounts of Omega 6